Thanksgiving with the “Winds of Change”

By Rachel Roser

Rachel Roser is a dietetic intern in Edward Hines, Jr. VA Hospital’s dietetic internship program. This post is an installment in the Student Series here on the CAND blog, which features Chicago-area dietetic interns every Thursday. Rachel is excited to share her belief that everything in moderation is the best nutrition advice a person can get. For Rachel’s full bio, please see below.

For me, like many others, Thanksgiving is an important holiday full of family, football and most importantly, FOOD. With holiday cooking, it’s easy to always stick with tradition and make those go-to favorites. For example, my grandma’s red Jell-O will always be a staple, but Thanksgiving is also a great time to explore some new food ideas and create new traditions. This year, since bird flu is reducing the amount of turkeys available for Thanksgiving, it’s the perfect year to give those staple Thanksgiving recipes a break and try something new!

Here are just a few ideas to bring the “winds of change” to your Thanksgiving table.

Dessert: Like every kid on Thanksgiving wants to do, I’m going to start with dessert first. Now I love dessert as much as the next girl, but I’m not a huge fan of the calories that come with it. Here are some quick changes you can make on your Thanksgiving table to cut back the calories.

• Use fresh fruit or low sugar options when creating fruit filling for desserts or when picking desserts in general.
• Think out your portions ahead of time! Cut the pie, brownies or any other dessert ahead of time to help reduce your chance of over eating those seasonal desserts.
• Think twice about what you’re adding as a topping; instead of normal ice cream try frozen yogurt as a healthier option or a low fat whipped cream
• Use baking replacements when you can! Baking replacements can be great to reduce the amount of added sugar or fat to the dessert.

Starches: Whether it’s potatoes, stuffing or rolls, starches tend to make up the body of Thanksgiving tables. Here are some ways to boost the nutritional value of your meal through these Turkey Day favorites.

• Try switching out half the white potatoes for cauliflower. This is a lower-calorie option that no one will notice. Mashed cauliflower has a very similar texture to mashed potatoes, especially if the two are combined. The cauliflower also adds a creamy flavor to the mashed potatoes without adding the butter! This simple change reduces the amount of calories per serving by over half. Try this recipe from Steamy Kitchen.
• Want to try something really different? Swap out the white potatoes for sweet potatoes! Mashed sweet potatoes are as easy to make as white potatoes. Just add some skim milk, a little butter and a little salt like this recipe from Skinny Taste. Bonus: sweet potatoes are high in vitamin A, which is an essential nutrient that supports eye health.
• Not a fan of sweet potatoes? Try tossing chopped acorn squash or butternut squash in some olive oil and spices before roasting in the oven for a lower carb replacement of traditional mashed potatoes.
• Love stuffing? Try swapping out the ingredients of the traditional bread-based stuffing with whole grain or brown rice like How Sweet Eats’ great recipe. Willing to take the stuffing off the table? Try a wild rice and vegetable dish or rice pilaf for a similar offering that can lighten up the meal.

Turkey: Let’s be honest…it’s called “Turkey Day” for a reason. But with the bird flu that has cut down the amount of available turkey, what is there to do?

• If you like your tradition, still get a bird but try a smaller bird. A smaller bird lets you still have the “normal” main dish but supplement with other protein options.
• Be adventurous and add tofu to another side dish to up the protein value or take a page out of the original settler’s book and go for a seafood dish.

Thanksgiving is the time of year to appreciate the wonderful people we have in our lives and the wonderful opportunities we have in front of us. Let’s celebrate these opportunities by branching out to try some new foods, and maybe even make some new traditions in the process.

Rachel Roser is a dietetic intern at the Edward Hines Jr. VA Hospital in Hines, IL. Rachel grew up in Wisconsin and attended the University of WI-Stout where she completed her undergraduate degree in dietetics. Rachel focused on diversifying her dietetic experience during her undergraduate career through volunteering at WIC clinics, Veterans Homes, and in hospitals. Rachel believes that everything in moderation is the best nutrition advice a person can get. When Rachel isn’t at her internship she enjoys running, cooking, and baking with her friends, family and year-old puppy, Remy.